Horizontal Push
Decline Bench Press (Smith Machine)
Beginner Friendly
beginnerEMG Score
/10
Equipment Required
machinebench
Primary Muscles
chest
Secondary Muscles
shoulderstriceps
Family: decline bench press
Type: Bilateral
Strength Standards
Bodyweight multipliers showing what you should be able to lift relative to your own weight.
| Level | untrained | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
Male | 0.3x | 0.5x | 0.7x | 1x | 1.3x |
Female | 0.15x | 0.25x | 0.4x | 0.6x | 0.8x |
Level Definitions
untrained
No specific training for the exercise
novice
1-6 months of consistent training
intermediate
6 months - 2 years of training
advanced
2-5 years of dedicated training
elite
5+ years, competitive-level strength
Data Source:Estimated (pattern-based)
Individual results vary based on genetics, training history, and other factors. Use these as general guidelines, not absolute measures.